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Diabetes

Table of Contents

Understanding diabetes and blood sugar
Type 2 diabetes prevention
Insulin sensitivity explained
Blood sugar management strategies
Long-term complications and prevention

Understanding diabetes and blood sugar

Diabetes mellitus is a metabolic disorder characterized by elevated blood glucose levels. Type 1 diabetes is an autoimmune condition where the body attacks insulin-producing cells. Type 2 diabetes, representing 90% of cases, develops when the body becomes resistant to insulin and cannot maintain normal blood sugar levels ^[2]. Both types require careful management to prevent serious complications.

Type 2 diabetes prevention

Type 2 diabetes is largely preventable through lifestyle modifications. The Diabetes Prevention Program showed that losing 5-7% of body weight and engaging in 150 minutes of moderate exercise weekly reduced diabetes risk by 58% ^[1]. Prevention strategies include maintaining a healthy weight, eating a diet rich in fiber and whole foods, limiting processed sugars and refined carbohydrates, and staying physically active ^[4]. Regular screening is important for early detection and intervention.

Insulin sensitivity explained

Insulin sensitivity refers to how responsive your cells are to insulin. When sensitivity is high, cells efficiently absorb glucose from the blood using minimal insulin. When sensitivity drops (insulin resistance), the pancreas must produce more insulin to achieve the same effect. Over time, the pancreas cannot keep up, leading to elevated blood sugar and type 2 diabetes. Improving insulin sensitivity through diet, exercise, and weight management can prevent or even reverse prediabetes.

Blood sugar management strategies

Effective blood sugar control involves multiple approaches: Monitor carbohydrate intake and choose low-glycemic options that release glucose slowly. Combine carbohydrates with protein and healthy fats to slow absorption. Regular physical activity helps muscles absorb glucose without insulin. Adequate sleep and stress management prevent cortisol spikes that raise blood sugar. For those with diabetes, medication and insulin therapy may be necessary alongside lifestyle measures.

Long-term complications and prevention

Uncontrolled diabetes damages blood vessels and nerves throughout the body, leading to cardiovascular disease, kidney failure, blindness, and nerve damage. However, tight blood sugar control significantly reduces these risks. The Diabetes Control and Complications Trial showed that intensive management reduced eye, kidney, and nerve complications by 35-76% ^[3]. Prevention of complications requires consistent monitoring, medication adherence, and lifestyle management.

References

Walk after meals

A 10-15 minute walk after eating helps muscles absorb glucose from the blood, reducing post-meal blood sugar spikes by up to 30%.

Build balanced plates

Fill half your plate with non-starchy vegetables, one quarter with lean protein, and one quarter with complex carbohydrates. This balance stabilizes blood sugar.

Add resistance training

Muscle tissue is highly sensitive to insulin. Building muscle through resistance training improves insulin sensitivity and glucose uptake for 24-48 hours after exercise.

Prioritize sleep quality

Sleep deprivation reduces insulin sensitivity and increases cortisol. Aim for 7-9 hours of quality sleep to maintain healthy blood sugar regulation.

Monitor and know your numbers

Regular A1C testing and home glucose monitoring help you understand patterns. Aim for A1C below 5.7% for prevention, and below 7% if you have diabetes.

Can type 2 diabetes be reversed?

Type 2 diabetes can often be reversed or put into remission through significant weight loss and lifestyle changes. The DiRECT trial showed that 46% of participants achieved remission after one year through a low-calorie diet and weight loss. Even without full reversal, blood sugar control can dramatically improve with diet, exercise, and weight management, reducing medication needs.

What is prediabetes and how is it diagnosed?

Prediabetes is a condition where blood sugar levels are higher than normal but not high enough for a diabetes diagnosis. It is diagnosed through blood tests: A1C of 5.7-6.4%, fasting glucose of 100-125 mg/dL, or glucose of 140-199 mg/dL two hours after a glucose tolerance test. Prediabetes significantly increases diabetes risk but is reversible with lifestyle changes.

How does exercise help with blood sugar control?

Exercise helps control blood sugar through multiple mechanisms. During activity, muscles absorb glucose for energy without requiring insulin. Regular exercise increases insulin sensitivity for 24-48 hours afterward. Resistance training builds muscle mass, which acts as a glucose sink. Both aerobic exercise and strength training are recommended for optimal blood sugar management.

What foods should people with diabetes avoid?

People with diabetes should limit refined carbohydrates and added sugars, which cause rapid blood sugar spikes. This includes sugary drinks, white bread, white rice, and sweets. However, complete avoidance is unnecessary—moderation and portion control matter more. Focus on whole grains, legumes, vegetables, lean proteins, and healthy fats. Work with a healthcare provider or dietitian for personalized guidance.